*If large class, find 2-3 partners to share same equipment with and everyone start at a different station. Regardless of what station you start at, move through all 4 stations and then rest. Everyone will rest together on minute 5.

Metabolic CrossFit – CrossFit

Strength

Deadlift (25 minutes to establish 1 rep max deadlift)

Metcon (14 Rounds for reps)

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

10 Power Cleans (135/95)

10 Front Squats (135/95)

10 Jerks (135/95)

50 Double Unders

Skill Work

In time remaining, work on

6×4 Hang Snatch @ 60-75%

**Please note that we will be testing our deadlift max tomorrow. Modify weight and intensity level today as needed to recover and be prepared to pick up all the weight tomorrow. Hoping for 90% PR rate…don’t miss!

Metcon (3 Rounds for reps)

Extra!

12 Muscle-ups

30 Handstand Push-ups

8 Muscle-ups

20 Handstand Push-ups

4 Muscle-ups

10 Handstand Push-ups

**Note-This can and should be modified based on your goals and abilities. 12/8/4 could turn in to 3/2/1. Muscle-ups could turn in to pull-ups or some other movement you need to work on. Same goes for handstand push-ups. This is a time to work on advanced (for you) bodyweight movements.